1. Sorting Through The World of Diets: Real Nutrition for Real Health
Lynn Goldstein, MS, RD, CDN
The Jay Monahan Center for Gastrointestinal Health

2. Diet Statistics 66.3% of adults over age 20 are overweight or obese
17% of adolescents age are overweight
19% of children age 6-11 are overweight
25% of American men and 45% of American women are on a diet on any given day
95% of all dieters will regain their lost weight in 1-5 years
American spend over $40 billion on dieting and diet-related products each year .

3. Health Risks Associated with Obesity
Heart disease/stroke
High blood pressure
Diabetes
Cancer (uterine, gallbladder, ovarian, cervical, breast, colon, prostate, kidney, esophagus, stomach, liver and pancreas)
Gallbladder disease/gallstones
Osteoarthritis
Gout
Breathing problems
GERD

4. Other Nutritional Risk Factors for Cancer
High intakes of animal fat may increase the risk of breast, colon, prostate, and pancreas cancers
Increased risk for colon cancer with inactivity, diets low in fruits and vegetables, and high in red meat
High intakes of alcohol may increase cancer risk for mouth, pharynx, larynx, esophagus, liver and breast
Diets high in sodium may increase risk for stomach cancer
Smoking can increase your risk for lung and pancreatic cancer

5. Overview Atkins The Zone South Beach The Ornish Diet Weight Watchers
USDA Food Guide Pyramid
Lynn’s Opinion on the best way to eat

6. The Zone: Dr. Barry Sears
Goal is to combat insulin resistance and alter eicosanoid levels – hormonal messengers
Eicosanoids are produced by the body and influence blood clotting, blood pressure, immunity, and inflammation
Balance insulin:glucagon ratio. These are hormones produced by the pancreas that act in opposing ways to regulate blood sugar levels.
According to Sears when theses are in balance the body is better able to burn stored calories and prevent unwanted fat deposition

7. The Zone Diet
Balance of carbohydrates, proteins, and fats to keep you in “The Zone”
The Zone means keeping ones blood insulin at a low and consistent level and this will suppress appetite and promote fat burning
40% carb, 30% protein, 30% fat, calories are restricted
The protein to carbohydrate ratio of the diet: 0.75 or 3gm of protein for every 4gm of carb
Control eicosanoids: hormones in the body that control inflammation, immune system, and cellular activity. Affected by dietary fat

8. The Zone Plate Divide your plate into thirds 1/3 is low fat protein
2/3 are fruits and vegetables
Finally add in a healthy monounsaturated fat
Each meal and snack should contain this balance
The Zone Pyramid: base is vegetables followed by fruits, low fat proteins, monounsaturated fats and at the top is grains and starches

9. The Zone Diet: Pros and Cons
No long term studies to support the theory that the ratio is necessary or more beneficial
The Zone Diet is ultimately a calorie/portion controlled diet, can be a very low calorie diet
Can be confusing and complicated to follow
Does emphasize fruits, vegetables, and high fiber foods
Eliminates grains from the diet
Does encourage exercise
Does encourage multivitamins omega 3 fatty acid supplements
Does encourage healthy fats and proteins

10. Atkins Diet: Dr. Robert Atkins
High protein, very high fat and very low carbohydrate, unrestricted calories
Maintain low insulin levels, which leads to suppressed appetite, lower food consumption, and weight loss
Low insulin levels promote increased burning of fat for fuel and decrease fat storage
Leads to ketosis, burning of fat for fuel
Promotes meat, cheese, eggs, poultry, fats and limits fruit, vegetables and grains

11. Atkins Diet High saturated fat foods are not discouraged
Low fruit and vegetable intake leading to a lack of key vitamins, minerals, and fiber
Protein/fat take longer to digest and to suppress hunger leading to lower calorie intake and therefore weight loss
Does recommend vitamins/mineral supplements
Does not address importance of regular exercise

12. The Dangers of the Atkins Diet
Harvard study indicates that regular meat consumption increased colon cancer risk by as much as 300%
Harvard study indicates that women with the highest intakes of animal fat had over a 75% greater risk for developing breast cancer
American Kidney Fund warns that high protein diets can lead to irreversible kidney damage
This type of diet can also increase your risk for constipation, diverticulosis, and colon cancer
Diets with high amounts of animal protein cause calcium loss from bone leading to osteoporosis and bone fractures

13. The South Beach Diet: Dr. Arthur Agatston
Not all carbohydrates are created equal
Emphasizes the right carbs and fats with emphasis on promoting good health not just weight loss
Main culprits in our diet are highly processed carbohydrates found in baked goods, breads, snacks, soft drinks etc., which have been stripped of their fiber and nutrients
Decrease consumption of simple carbs, insulin resistance improves, weight decreases, metabolize carbohydrates properly
Cutting simple carbs also decreases triglyceride and cholesterol levels

14. South Beach
Suggests avoiding low fat products because the fat is replaced with carbohydrate
Recommends healthy monounsaturated fatty acids such as olive oil
Promotes fruits, vegetables and grains in the final stage
3 phases to the diet
Phase I – total elimination of fruit, bread, rice, potatoes, pasta, sugar, alcohol, and baked goods
Phase II – after 2 weeks you can begin adding back some restricted foods but in moderation
Phase III – less restrictive once the weight has been lost

15. South Beach: Pros and Cons
Studies have shown and improvement in cholesterol levels and ratios as well as weight loss
Promotes vegetables, fruits, whole grains, lean proteins and does not eliminate any food group
Teaches portion control, promotes whole unprocessed foods, and emphasizes differences amongst healthy and unhealthy proteins, fats, and carbohydrates
Promotes regular exercise

16. Why Do Low-Carb Diets Work?
Water loss = weight loss
Decreased appetite: fat metabolism creates ketones which can decrease appetite
Increased feeling of fullness: Fat and Protein take longer to digest
Reduced calories: low carb diets reduce your overall calorie intake because they strictly limit the variety of foods you can eat.

17. Weight Watchers: Jean Nidetch
Does not tell people what they can or can’t eat
Educate people about food and encourage exercise
Local support groups to help keep people motivated
Members keep track of the calories they eat in a form of points
The points allotted are assigned based on your current weight and weight goal
Foods are assigned point values, stay within your point range and you loose weight

18. Weight Watchers Ultimately a calorie restricted diet
Promotes developing healthy eating habits
Not meant to count points for the rest of your life
Cost to the plan includes a sign up fee, $15/meeting, cost of packaged foods (optional), online service fees

19. The Ornish Diet: Dr. Dean Ornish
Author of The Reversal Diet, The Prevention Diet, and Eat More, Weigh less
Diet plan to reverse/prevent heart disease
Low fat diet/vegetarian diet
10% of calories come from fat, excludes all animal products (except for eggs and low fat dairy), nuts, seeds, avocado, chocolate, olives, and coconuts
Oils are eliminated except a small amount of canola oil for cooking and oil that supplies omega 3 fatty acids

20. The Ornish Diet
Prohibits caffeine but allows moderate intake of alcohol, sugar, and salt
Promotes fruit, vegetables, whole grains, and high fiber foods
Diet alone is not sufficient to reverse heart disease and needs to be combined with exercise, yoga, meditation, stress reduction, and lifestyle changes

21. The Ornish Diet: Pros and Cons
AHA recommends a diet with 30% fat and the average American consumes a diet with 50% fat
Eliminates healthy fats as well as unhealthy fats
Studies show vegetarians have lower rates of disease
Studies show this approach does work to lower cholesterol, improve ratios and promote weight loss

22. The Ornish Diet: Pros and Cons
Very restrictive and difficult to maintain
Too low in fat and does not provide enough essential fatty acids
Does promote taking vitamin supplements, fish oil supplements
Promotes exercise, stress relief and lifestyle changes
Low fat products tend to be high in sugar and calories

23. USDA Food Guide Pyramid

24. Old Food Pyramid

26. What Are Whole Foods? Eat foods that are closest to their natural form
Limit processed foods
Avoid sugar substitutes
Learn to read package labels; Don’t consume foods if you don’t know what the ingredients are

27. Whole Foods

28. Whole Foods

29. Exception to the Rule

30. Professional Dietary Recommendations
The number one recommendation of the AICR is a plant based diet
The number one recommendation of the World Cancer Research Fund is a plant based diet
The number one recommendation of the NCI and the WHO is eat more fruits and vegetables
The number one recommendation of the ACS is eat more plant based foods and less meat

31. Which Plan Is Right?
Include a variety of foods including vegetables, fruits, grains, lean protein sources including animal protein, soy, legumes, etc.
Include foods you like to eat
Include foods that are accessible to you
Fit your lifestyle and budget
Include the correct nutrients and calories to help you loose weight safely
Should encourage regular physical activity
Plan should not make unrealistic promises like loosing 30 lbs in 30 days

32. Questions?

33. Please Consult Your Doctor
Before beginning any new nutritional or weight loss program, please consult your doctor
For people with certain health conditions, some foods discussed in this seminar may not be appropriate.